Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Bike

-into-

8:00 AMRAP

10 Cossack Squats

4 Box Step Ups

4 Box Jumps

4 Dumbbell Squats (light)

4 Dumbbell Strict Press (light)

2 Up Downs

2. Workout Prep

2 sets:

4 Dumbbell Squats

4 Box Jumps

4 Dumbbell Shoulder to Overhead

2 Burpee Over Dumbbell

Workout

Pita (2 Rounds for reps)

Freedom (RX’d)

2 Sets

AMRAP 4:00

10 Dumbbell Front Squats (50s/35s)

10 Box Jumps (24/20)

-Rest 2:00-

AMRAP 4:00

10 Dumbbell Shoulder to Overhead (50s/35s)

10 Burpee over Dumbbell

-Rest 2:00-

(KG conv: 22.5/15 DBs)

Independence

2 Sets

AMRAP 4:00

10 Dumbbell Front Squats (35s/25s)

10 Box Jumps (20/16)

-Rest 2:00-

AMRAP 4:00

10 Dumbbell Shoulder to Overhead (35s/25s)

8 Burpee over Dumbbell

-Rest 2:00-

(KG conv: 15/10 DBs)

Liberty

2 Sets

AMRAP 4:00

10 Single Dumbbell Front Squats (light)

10 Box Step Ups (20/16)

-Rest 2:00-

AMRAP 4:00

10 Dumbbell Shoulder to Overhead (light)

5 Up Downs

-Rest 2:00-

Target number of Reps each set: 70+ reps (3.5 rounds)

Minimum number of Reps before scaling: 55 reps (2.5+ rounds)

Strength/Accessory

Turkish Get Up

Turkish Get-Ups

5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

Cooldown/Mobility

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

20x 90/90 Rotations

1 Minute Calf & Big Toe Stretch

15x Bootstrappers

2x 10 Foam Roll Up Wall

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
90/90 Rotations

Calf & Big Toe Stretch

Bootstrappers

Foam Roll Up Wall